02.28.10 Sunday

There will be a 10 am WOD today.

REST DAY


WOD 02.27.10 Saturday

There is a 10 am Team WOD today!  Bring a friend and introduce them to World-Class Fitness!

Complete 5 rounds for time of:
275# Deadlift, 5 reps
5 Muscle-ups

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WOD 02.26.10 Friday

1 rep max Back squat

*3 attempts at a 1 rep max for back squat

then…

Complete 2 rounds for time of:

20 Chest-to-bar pull-ups
20 Wall ball shots, 20#/14#
20 Burpee-box jumps, 20″

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WOD 02.25.10

Complete 2 rounds of each couplet for time:

750 m row
115#/75# Push jerk, 20 reps

20 Ring dips
115#/75# Sumo-deadlift high-pull

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